#parkwest Vir-Q 4/29/2020 Vir-Q Big DIF

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#Park West Vir-Q Hump day Workout 4/29/2020!!!

4 strong This Virtual Zoom Gloom!!

Pledge of Allegiance!!

All exercises modified single count unless specified otherwise

Warm up

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Side straddle hops x 30
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Imperial Walker x 30
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Hillbillies x 30
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Mountain Climbers 30
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Merkins x 30

Mosey to an open area

CMU Exercises all x 20 MSC

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Curls
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Overhead press
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Upright rows
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Tricep press
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Shoulder to shoulder
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👻 Monkey humpers
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Repeat x 20

Mosey to an open area

HUMP day exercises

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Hand release Merkins x 20 bear crawl 10 yards then hand release Merkins
x 20
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Upright rows x 30 CMU carry 10 yards then upright rows x 30
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Monkey humpers x 40 Lunges 10 yards then Monkey humpers x 40
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Hand release Merkins x 20 bear crawl 10 yards then hand release Merkins
x 20
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Peter Parkers x 50 broad Jumps 10 yards then Peter Parker x 50

Round 2 combo exercises

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10 alternating block Merkins
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20 merkins
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30 Monkey humpers
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10 burpee block Jumps
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20 merkins
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30 monkey humpers
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40 in and Outs
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10 iron Mike’s
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20 merkins
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30 in and outs
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40 monkey humpers
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CMU Exercises all x 20 MSC

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Curls
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Overhead press
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Upright rows
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Shoulder to shoulder

Final round 6 minutes with Mary

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Freddie Mercury’s @rocketman
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Planks / shoulder taps @Daisy
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Spartansitups @f3upstate

COT: Continued Prayers for @doughboy’s Farther in law as he is battling
pancreatic and Stomach cancer. Prayers for @f3_upstates father in law as he
is awaiting a liver transplant.

VQic: @Big DIF

Pax: @Rocketman (Respect), @f3upstate and @Daisy

Announcements:

Zoom dropped the meeting 40 minutes in. If it drops off just sign back in
with the same meeting ID and password.

Note: you can add the meeting ID to your phone as these are re-occurring
meetings and should not change.

Vir-Q Schedule for Park West

Go to Zoom. Com or download the app and log in enter the meeting ID for the
required day and the password is 411.

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Monday Meeting ID 110-117-717 Password 411 start time is 0530-0615.
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Tuesday Meeting ID 275-134-336 Password 411 start time is 0530-615
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Wednesday Meeting ID 612-005-856 Password 411 start time is 0500-545
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Thursday Meeting ID 640-205-827 Password 411 start time is 0530-0615
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Red Friday Meeting ID 103-346-413 Password 411 start time is 0530-0615.
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Saturday at Park west Pairs workout start time is 0800-0900 start time.

Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com